Welcome to Calm Point and welcome to your meditation practice today.
I'm so glad you're here.
You're here because you truly care about yourself and that is a beautiful thing.
Today in our times,
It is not always easy to stay buoyant in troubled waters.
Use love and kindness as a raft to float unscathed of lasting scars.
Set the intention,
Today I will be kind to myself.
No matter the circumstances,
We are all lovable.
This is the practice.
Let's go ahead and begin our meditation practice today.
Today we will be practicing an intention meditation,
Giving us the intention of love and kindness to set us up for the day.
Go ahead and find a comfortable place to sit or rest your body.
Remembering that comfort is your priority.
Feel free to use props or adjust the body as needed to feel safe and welcomed in your space.
If closing your eyes is in your practice,
Feel free to do that now and if you prefer to leave your eyes open,
You're welcome to do that with a soft gaze a few feet in front of you.
Let's begin by taking a nice deep centering breath in through the nose and exhale through the nose.
Planning to connect with the breath,
The rhythmic nature of air flowing into the nose and out.
Breathing in and breathing out.
Using the breath as a guide to connect us right here into the present moment.
Not lost in the past or ruminating about the future.
Bringing our full attention to our breath,
Moving into the nose and out through the nose.
And as the mind wanders,
We simply routed back gently to the breath,
Acknowledging any thoughts or emotions that are coming to mind.
And simply route back to the breath,
Breathing in and breathing out.
We're often so busy,
So busy doing that the transition to being still and present can be challenging.
We offer ourselves kindness,
Love,
Acceptance by acknowledging we're making that transition.
Maybe take another few deep centering breaths into the nose and out through the nose.
Again,
Placing us right here into the present moment.
As you breathe in,
Perhaps you can offer a gentle phrase like,
May I be at ease?
And as you exhale,
May you enter another gentle phrase.
May I be free?
Gently release your attention on the breath.
And here I invite you to bring your awareness to the crown of the head and simply scan the body,
Recognizing any areas of tension or stress and offering yourself some relief.
Smooth the forehead,
Unclench the jaw.
Take some time to scan your body and soften,
Adjust as needed to release some tension.
And here,
The invitation is to bring your hands to your heart space that feels good,
Or you can leave them resting in your lap.
And here we're going to state a simple intention for the day.
May I be kind to myself?
May I remember I have so much to learn and as I learn,
May I be kind to myself?
And take a deep breath in through the nose and a gentle exhale,
Sealing that intention into our heart space and allowing us to lead with this today.
May I be kind to myself?
No matter the circumstances,
May you remind yourself of this phrase today and begin to see how the world organizes itself around you to see your kindness and love and acceptance of yourself.
In the next few moments of silence,
You're welcome to watch the breath move into the body and watch the breath move out,
Just calming the nervous system,
Taking a few centering deep breaths in and deep breaths out.
I'll be minding the time and let you know when we return.
And when it feels good for you,
Go ahead and flutter the eyes open.
Maybe bring a gentle smile to your face or the image of somebody you love smiling at you.
May you live this day fresh,
Solid,
And free,
And remember to be kind to yourself.
Thank you so much for practicing and I'll see you in the next episode of Calm Point.
